1, what to eat to lose weight and burn fat?
First, bananas
Banana is a very popular nutritious fruit. Although it contains a certain amount of starch, it can have a good satiety effect and satisfy our appetite. If mixed with other fruits to make fruit salad, it can especially solve the problem of gluttony. In addition, another important function of bananas is to relieve constipation, help us clear stubborn garbage accumulated in the intestines, and effectively strengthen the slimming effect.
Second, nuts
Nuts are usually rich in protein, which can make you feel super full. When you feel hungry, eating a few nuts can alleviate the problem of hunger. Although nuts contain a certain amount of calories, they are also chewy and can greatly satisfy the appetite. Controlling the amount of each meal will not only make you fat, but also help control the calories absorbed by your body and help you lose weight.
Third, broccoli.
Broccoli is also a vegetable that can help us lose weight. In addition to various nutrients needed by the human body, it also contains a lot of cellulose, which can help the stomach to be unobstructed, expel toxins and feel full. We can boil broccoli with clear water, then break it into small pieces, put a little seasoning properly, and eat a few pieces before each meal, which can greatly reduce appetite and control the calories absorbed by the body.
Fourth, seaweed
The original body of laver is laver, so it is also a nutritious snack, which often appears in dieters' drawers. Because seaweed contains a lot of minerals, iodine is very effective in eliminating edema in the body. Seaweed is not high in calories, and it tastes particularly delicious, which is particularly effective in solving gluttony and satisfying appetite. When we choose laver, we try to choose some original products, because their calories are relatively low.
Verb (abbreviation of verb) yogurt
Raw acid contains milk sugar, protein and fat, which can stabilize the blood sugar content, so it is very resistant to hunger. Studies show that people who are on a low-calorie diet will lose 665,438+0% more body fat and 865,438+0% more abdominal fat if their diet includes yogurt than those who do not include yogurt in similar planned diets. Use low-fat yogurt instead of mayonnaise on chicken or potato salad, or put a little yogurt on baked potatoes and squeeze a few drops of lemon juice. In this way, you can save 4.7g fat per tablespoon.
Sixth, pomegranate
Pomegranate is not only rich in folic acid and antioxidants that can prevent diseases, but also a low-calorie and high-fiber food, so pomegranate can satisfy your desire to eat sweets without affecting your diet. Put raw pomegranate seeds on the table as snacks instead of nuts mixed with salad.
Seven, virgin fruit
Cherry tomatoes contain a lot of vitamins and amino acids, which can supplement a lot of nutrition and reduce fat. Moreover, the juice in the cherry tomatoes is also very rich, which can effectively prevent edema. Cherry tomatoes are both vegetables and fruits. When we just want to eat something, it is one of the best choices, because this small tomato has low calories, so we don't have to worry about getting fat even if we eat a big plate.
Eight, sour plum
Sour plum is rich in phytochemicals, which can help the body effectively expel fat and toxins. Drink a cup of sour plum juice, your body's "cleaning" process will be greatly accelerated, and the liver can quickly and thoroughly expel those substances that may lead to obesity from your body.
2, the principle of dieting to lose weight
1, once every 3 hours!
Don't doubt! According to the research report of the University of Florida, people who eat more than four meals a day are 45% less likely to be obese than those who eat three meals a day or less. The secret of keeping healthy is to eat six meals a day!
The reasons for removing fat are:
1) to keep blood sugar stable.
The normal digestion time of food is about 3 hours. When you feel hungry on an empty stomach, your blood sugar will start to drop, and when food enters your stomach, it will stimulate your blood sugar to rise. Such unstable blood sugar can easily lead to obesity, so controlling your blood sugar stability will also control your normal weight.
2) Keep full.
Keeping your stomach full can control your appetite and avoid the bad habit of overeating. Therefore, although you eat as many as six meals a day, the total calories should be controlled at 1200 calories. Therefore, it is suggested that three meals a day should be about 300 calories, and other snacks should be controlled at 100 calories!
3) Stimulate normal metabolism
The body maintains a fixed energy supplement and operation, not only the blood sugar can remain stable, but also the body will not stop because of long-term energy shortage, and even the metabolism can remain normal. What girls are most afraid of is bad metabolism. As long as the metabolism is good, let alone lose weight, even the skin and skin color will become excellent!
2. 3 servings of vegetables and fruits every day!
A number of medical reports in the United States show that eating 3 servings of vegetables and 3 servings of fruits every day can not only reduce the incidence of cardiovascular and cerebrovascular diseases by 30%, but also help to control weight. In particular, the rich dietary fiber in fruits can also discharge oily waste from the body. It seems no exaggeration to say that it is the behind-the-scenes "pusher" of the weight loss industry!
The reasons for removing fat are:
1) to reduce hunger.
Dietary fiber food, which is not high in calories but not small in size, immediately occupies a place in your stomach, making it difficult for your stomach to be stuffed with other things.
2), reduce fat absorption
Dietary fiber will wrap some fat legions in the body layer by layer, promote the rapid operation of our intestines, let these excess calories be excreted together with other wastes and toxins, and reduce the danger of their storage in the body!
3) Help regulate blood sugar in the body.
If insulin is specifically responsible for regulating blood sugar level, and dietary fiber is the messenger that gives instructions, then when eating, choosing to take dietary fiber first can help stabilize blood sugar in the body, so that blood sugar will not rise rapidly as soon as food enters the stomach.
3. Master three small principles in food!
The gentle and beautiful principle of clear fat and light cooking is: less oil, less salt and less sugar. Without these three dangerous people in the food industry, you can not only taste more original food, but also make your body more beautiful!
The reason for removing fat is
1), reduce fat intake.
The meat we usually eat already contains enough fat for our body, so we can try to choose cooking methods without adding a lot of fat, such as steaming and boiling, to reduce the intake of excess fat.
2) Reduce the content of sodium ions in the body.
Some people are not really fat, but caused by edema. The cause of edema is mostly due to poor metabolism. In addition to their own health problems, it may be that eating too much salt increases the content of sodium ions that will lock up water in the body, thus forming a fat edema figure.
3), reduce the absorption of heat
Sugar has almost no nutrition except terrible calories, and it can also cause problems such as tooth decay, so if you don't want to get fat, you'd better touch sugar less!
3. Complete weight-loss exercises
1. Lie flat on the mat, put a tennis ball above the waist, put your legs together and straighten, and put the lower parts of your hands and arms above your abdomen to keep your abdomen closed. The action lasts for 20 seconds.
2. Stand up straight with your feet shoulder width apart, then put your hands behind your back, straighten your right arm, extend your palms outward to your left hip, bend your elbows with your left hand, hold your wrists with your palms, tilt your head slightly to the left, tuck in your abdomen for 20 seconds, and then repeat the action by changing sides.
3. Stand upright with your feet shoulder width apart, then bend your elbows, put your hands behind your back, raise your hands to the middle of your wings behind your back, keep your abdomen in a state of abdomen, and keep moving for 20 seconds, then change sides and repeat the action.
4. Stand up straight with your legs together, then bend your upper body to make a 90-degree angle with your lower body, keep your hands and arms straight forward, keep your palms close to the wall, and keep your abdomen in a straight line with your head and upper body. The action lasts for 20 seconds.
5. Put your legs together, stand up straight, then bend your upper body, press your hands and arms directly on your knees, keep your abdomen in a state of abdomen, raise your head in a straight line with your arms, and keep your eyes on the front for 20 seconds.
6. Put your legs together, stand up straight, then arch your upper body, put your hands and arms straight on your knees, tuck in your abdomen, and look down at the ground for 20 seconds.
7. Stand up straight with your legs together, then bend your upper body and lower body at a 90-degree angle, keep your hands and arms straight forward, keep your palms close to the wall, and keep your abdomen in a line. The action lasts for 20 seconds. (Repeat step 4)